Bench: 350 x 8 … oh hell yeah rep or two still in the tank! Was feeling damn good!!
Buffalo bar bench: 3 x 5 @ 260…ALL reps paused
Inverted rows: 50 total reps
Dips: just 3 x 10-15 … will say this is a better option on this day since everything is all warmed up.
Curls: 5 x 10 @ SW just to get blood flowing
Band pull to throats: 5 x 20
Felt pretty good today!
Trap Bar Deads: 490 x 1… That was all I was going to do. Upper back was fatigued I assume from staying tight on Bench Monday.
3 x 5 @ 385
Kettle swings: 3 x 15 @ Sw
T Bar rows: 5 x 10 @ SW
K shrugs: 3 x 20 @ SW
Standing ab crunches: 5 x 10 @ SW
Some hip pre hab work
Ehh not going to complain ,had two good sessions in a row so no reason to complain about a so so one. At least got some work in.
Standing OHP: 195 x 6
3 x 5 @ 155
Lat pulldowns: bunch
Tri extensions: some
Band face pulls: whole bunch
Short and easy… more or less just a punch the clock session.
Squat: 5 x 3 @ 70%… ehh felt lighter than last week. But not the same amount of pop out of the hole
Step ups: 3 x 10 @ SW…worked these hard
GM’s: 5 x 10 @ SW … worked these even harder. ASS, hamstrings and erectors said hi
Standing Band crunches: 5 x 10 @ SW
Pre hab stuff for hip
I try and purchase stuff for multiple purposes in mind . But I’m this case it was so i could have a trap bar that could hold more weight
Bench: worked up to pre planned 375 x 1… ugh form was off for some reason on most of my sets leading up so didnt have the rep speed any where close as I wanted. SHOULD have been easy !
3 x 5 @ 300 …now these were easy and had the speed I wanted.
Swiss Bar inverted rows: 50 total reps
Dips: 30 total… fatigued
Curls: 3 x 10 @ Sw
Band pulls to throat: 5 x 20
Trap Bar Deads: worked up to 525 X 1 , was not hard. BUT it was damn awkward with the new bar.its allot longer and the weight is further out and the actual “handles” are thicker than a standard bar.
3x5 @ 335… lowered the planned weight
Going to adjust my TM for this cycle until I get more comfortable with the new bar.
Kettle swings: 3 x 15 @ SW
T bar rows: 5 x 10 @ SW
K shrugs: 3 x 20 @ SW
Standing cable crunches: 5 x 10 @ SW
Hip pre hab stuff
Standing OHP: 190 x 10… last rep felt sloppy. The stabilizing muscles involved haven’t gotten there yet. ( kind of suck having to keep ego in check)
3x5@145
Pulldowns: 50 total @ SW
Tate Presses: 50 total reps @ SW
Curls: yeah and who cares
Band pull to throat: 5 x 20
At the moment don’t know haven’t been on a scale. Don’t want to know been way sloppy on diet and in gorilla gut mode
Think i will run squats normal and get away from the speed and technique template. If things are feeling good
Squat: 335 x 5
3 x 5 X 255… Dropped TM down way low. Decided on running the Pro 5, with no PR sets it keeps me from going ape shit and over doing it ( just hope I dont get bored). Pretty easy tonight on these with no negative feed back .
Step ups: 3 x 10 @ SW
Good mornings: 5 x 10 @ Sw
Standing cable crunches: 5 x 10 @ SW
Some pre hab stuff
Grew up watching this local horror host below…
Bench: 375 x 1
3 x 5 @ 285
Swiss Bar inverted rows: 50 total
Running short on time fot the important stuff in
WELL…something is feeling off again! Not sure its physical or mental at the moment. The 375 felt stupid heavy considering that its a conservative Training Max of 85% of my estimated 1 RM. Upper body is defiantly show signs of fatigue might need to adjust my deload approach at the end of this cycle.
